A Great Read from NPR "Women who do strength training live longer. How much is enough?"

The latest research suggests that incorporating strength training into your exercise routine could significantly enhance your longevity, especially for women. Martha Gulati, the director of preventive cardiology at Cedars Sinai, highlights the remarkable benefits for women who engage in strength training exercises two to three times a week, including a 30% reduction in cardiovascular mortality.

Despite the myriad advantages of strength training for bone health, joint health, mood, and metabolic health, many women still hesitate to include it in their fitness regimen. However, the study underscores the importance of combining both aerobic and strength exercises for overall well-being.

The study, published in The Journal of the American College of Cardiology, also reveals that women require less exercise than men to achieve similar longevity gains. This gender difference may stem from physiological variances and disparities in heart disease risks between men and women.

Eric Shiroma, a researcher at the National Heart, Lung, and Blood Institute, emphasizes the importance of initiating physical activity, stressing that even small amounts of exercise yield significant benefits.

Overcoming the apprehension surrounding strength training is crucial. Many individuals, like Ann Martin, have experienced transformative effects, including improved mood and muscle strength, through resistance training. Shiroma reassures that strength training doesn't necessarily involve heavy lifting but encompasses various activities that challenge muscles.


The recommendations align with the Physical Activity Guidelines for Americans, advocating for at least 2.5 hours of moderate-intensity exercise per week, coupled with strength-based activities twice a week.


Moreover, the article outlines five hidden health benefits of strength training:

  1. Protection of joints

  2. Increased calorie burning due to muscle mass

  3. Prevention of injuries and falls, particularly in older adults

  4. Better blood sugar control, aiding in the management of prediabetes and diabetes

  5. Improved mood and reduction in symptoms of depression and anxiety


In essence, the study underscores the vital role of strength training in promoting longevity and overall well-being, urging individuals, especially women, to incorporate it into their fitness routines.

Read the full article here.

Evelyn JacobsComment